Wednesday 140115

CrossFit Games Open 2014 Registration. Are you Ready

CrossFit Games Open 2014 Registration. Are you Ready
http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule

“Persistence can change failure into extraordinary achievement.”– Matt Biondi

7pm classes now on Tuesday, Wednesday and Thursday’s! 

Do you currently use a band when doing HSPU, Pull Ups, dips?  If so, here is a good article to read on how the band is keeping you from progressing: http://breakingmuscle.com/gymnastics/how-bands-are-actually-holding-you-back

Dynamic Warm-Up-Mobility
Prepare for…


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Strength-12 mins to Complete 3 sets of: Bergen BB Complex @ 70-80-90% of 1RM Jerk
Rest at least 2-3mins between set 1 to set 2..
High Hang Clean
Mid Hang Clean
Clean * From the deck
Push Press
High Hang Clean
Mid Hang Clean
Clean * From the deck
Push Jerk
High Hang Clean
Mid Hang Clean
Clean * From the deck
Split Jerk

WOD : “TNgo”   *Happy 21 Birthday Taylar
15 mins to Complete 2 RFT of:
7 Muscle Ups ** Bar MU ** C2Bar Pullups**
14 Snatches any style 135/93 115/73 95/55
7 HSPU 8”/4” deficit **Wall** Bands** Box
21 Front Squats
7 STO any way
14 Front Rack Walking Lunges
* Scale any movements or weight as needed 

*Team cool down:  5-7 min

Competitors or athletes wanting to improve your Fitness level
Do Strength with 4 sets in 12min and WOD:
Rest recover 5min then: * 
3 Rds
1k Row
45 Sec Static hold on Rings -Push up position

Rest 60 sec repeat. Stay with in 5 sec  each row set

CF Endurance:
Bike 6X2000 1:1 rest

Then

5, 3, 2 of SDLHP  (Increase weight ea set)

Then
12min AMRAP
Slam ball x 10
KB swing x 20 * Russian 24/16kg
http://youtu.be/l5qB0nILpko ( good standard of movements and education)
http://youtu.be/Icc6N4b8wSA

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